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Core Strength Routine: Free 30 Day Plank Challenge Program

Check out this Core Strength Routine! This is the perfect addition to your routine. Stay connected to your breath, make this ritual a regular part of your routine, and watch the amazing results unfold.

Let's delve into the incredible benefits of the plank pose that goes beyond just core strength. Planks provide the groundwork for exercises, offering a multitude of advantages for your body and mind. Firstly, they're unbeatable for core strength, engaging not just the superficial abdominal muscles but also the deeper stabilising muscles that support your spine and pelvis. The Plank not only tones the tummy but also improves overall posture and spinal alignment, reducing the risk of back pain and injury.

And the benefits don't stop there. Planks are a full-body workout in disguise, targeting not only your core but also your arms, shoulders, and back. As you hold the plank position, you're actively engaging these muscle groups, which helps to sculpt and tone your entire upper body. Additionally, the plank's emphasis on stability and balance translates to improved coordination and athletic performance in other activities.

Planks are a low-impact exercise that can be modified to suit individuals of all fitness levels, making them accessible to everyone. Whether you're a beginner looking to build strength or an experienced athlete seeking to take your fitness to the next level, planks can be tailored to meet your needs.

Now, if you're up for a challenge, Team ICON's Plank Challenge on their app is the perfect opportunity to take your plank game to the next level. Join the challenge, track your progress, and follow the 30-day journey to plank mastery. It's like having your own pocket personal trainer, motivating you to push your limits and achieve your goals.

Feeling ready to get moving? Follow along with me in the video as we tackle these plank variations together. Or, if you're feeling adventurous, give them a go solo or head over to the Team ICON App.

Whether you're joining me or flying solo, get ready to feel the burn and see some serious gains.

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Plank Pose: Long Arm Plank (30 seconds):

Start in a plank position, resting on your forearms with your elbows directly beneath your shoulders.

Engage your core, keep your body in a straight line from head to heels, and avoid arching or rounding your back.

Hold this position for 30 seconds, maintaining steady breathing throughout.

 

Plank Up-Down (30 seconds):

Start in a plank position on your hands with your arms fully extended, palms flat on the ground.

Lower yourself down onto your forearms one arm at a time, maintaining a stable core and straight body.

Push back up onto your hands, one arm at a time, returning to the starting position.

Continue alternating between plank on hands and plank on forearms for 30 seconds, focusing on controlled movements and core stability.

 

Plank Pose - Long arm pose (30 seconds):

Begin in a plank position with your arms fully extended, palms flat on the ground, and fingers pointing forward.

Keep your core engaged and your body in a straight line from head to heels.

Hold this extended plank for 30 seconds while focusing on your breath and maintaining stability.

 

Side Plank (30 seconds each side):

Start in a side plank position, resting on your elbow or hand with your top arm either extended towards the sky or resting by your side.

Stack your feet on top of each other and engage your core to lift your hips, forming a straight line from head to heels.

Hold this side plank position for 30 seconds, then switch sides and repeat.

 

Plank Shoulder Taps (30 seconds):

Begin in a standard plank position, resting on your hands with your elbows beneath your shoulders.

While maintaining a stable core and minimising hip movement, tap your left hand to your right shoulder, then return it to the starting position.

Alternate by tapping your right hand to your left shoulder.

Continue alternating shoulder taps for 30 seconds.

 

Plank Steps (30 seconds):

Start in a plank position with your hands on yoga blocks (optional) positioned shoulder-width apart.

Step one hand at a time onto the blocks, then step back down to the floor.

Alternate stepping onto and off the blocks, maintaining a steady rhythm and stable core.

Continue stepping for 30 seconds, focusing on control and balance.

 

Plank Knee to Elbow (30 seconds):

Begin in a plank position, resting on your hands with your elbows beneath your shoulders.

Engage your core and bring your right knee towards your left elbow, crossing your body diagonally.

Return to the starting plank position and repeat on the opposite side, bringing your left knee towards your right elbow.

Continue alternating knee-to-elbow movements for 30 seconds, maintaining proper plank form throughout.

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By participating in this exercise, you acknowledge the potential for physical injury and agree to do so at your own risk. You're voluntarily taking part in these activities and assume all responsibility for any injuries that may occur. Additionally, please keep in mind that if you're experiencing any pain or significant discomfort, it's vital to seek guidance from a doctor or physical therapist. They can offer personalised recommendations to ensure your safety and well-being.